An athletic figure evokes envy and a desire for similar shapes. It's easy to build muscle quickly, and you don't have to train hard in the gym. This is easy to do at home, following several principled approaches to the process.
It is necessary
Dumbbells, kettlebells, barbell
Instructions
Step 1
Use a progressive load. That is, its gradual increase, due to repetitions of exercises or by increasing the application force (or the mass of the weights being lifted). The body will gradually adjust and the muscle growth will be noticeable.
Step 2
Do 8 to 12 repetitions of each exercise. Fewer repetitions will only increase muscle strength, but will not increase muscle volume. A large number of repetitions, more than 20, means that the weight you have chosen is not enough and needs to be increased. It should be such that you can lift it no more than 12 times.
Step 3
Do 6 to 9 sets for each muscle group. The optimal time to complete this number of sets is 45 minutes.
Step 4
During exercise, you lose a huge amount of calories. Therefore, eat as much as possible, every 3 hours. For muscle growth, protein is needed, the source of which is protein foods. Calculate the required amount of protein using the formula: weight in kg multiplied by 2, 205. This will be your body weight in pounds and the required amount of protein in grams. Those. with a weight of 80 kg, 176.4 g of protein per day will be needed to increase muscle mass.
Step 5
Eat protein-rich foods. These are chicken and pork meat (up to 20 g of protein per 100 g of product), eggs (6 g of protein), cheese (25 g), seafood, milk (27 g of protein per 1 liter), nuts and seeds. Include foods rich in fat in your diet. They are essential for the synthesis of anabolic hormones that regulate muscle building. Eat avocados, vegetable oils, and fatty fish.
Step 6
Be sure to include foods containing complex carbohydrates in your diet. These are cereal bread and bran, oatmeal, potatoes, broccoli and spinach. They provide the body with the energy it needs to exercise well. Also consume at least 300 grams of raw plant foods - fruits and vegetables per day. They help to improve digestion and assimilate the building materials for the formation of muscle mass.
Step 7
Exercise at least 4 hours before bed every day. Night rest should be complete, at least 8 hours. It was at this time that the active formation of muscle fibers was taking place. And be sure to drink at least 2 liters of clean water daily. This amount is necessary for the normal process of metabolism and the assimilation of proteins, fats and carbohydrates.
